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The *Dao Yin Jing* (Classic of Guiding and Pulling) states: Before rising in the early morning, first clench the teeth fourteen times (two sevens), close the eyes, and perform "Wogu" (Grasping Solidity, a hand gesture where the thumb is tucked under the other four fingers). Rinse the mouth full of saliva and swallow it three times. Allow the breath to hold naturally until its limit is reached, then slowly exhale. Repeat this cycle three times before stopping. Then rise. Mimic the posture of a squatting wolf and the gaze of an owl, swaying left and right, again holding the breath until its limit, repeating three times. Then get out of bed, maintain the Wogu posture and hold the breath, stamping the heels three times. Alternate raising one hand and lowering the other, also holding the breath until its limit, repeating three times. Cross hands behind the neck, twist the body left and right to their limits without breathing, repeating three times. Extend both feet and cross hands in front, pushing and pulling to their limits, repeating three times. These practices should be performed in the morning and evening; doing them more frequently is even better. At dawn, rub palms together until hot and apply them to the eyes three times. Next, scratch around the eyes with fingers to brighten vision. According to the classic, restraining the Hun Gate (Hunmen) and controlling the Po Door (Pohu) is called Wogu, which serves to keep the soul and spirit secure within their portals. This is a method to consolidate essence, brighten the eyes, prolong life, and restore white hair to black. If one can maintain Wogu throughout the day, evil qi and hundred poisons cannot enter (The method of Wogu involves bending the thumb under the four smaller fingers and gripping them; continuous practice prevents the eyes from opening randomly. Another view holds that it protects against demonic influences).

The *Nei Jie* (Inner Explanation) states: Essence, saliva, tears, nasal mucus, sweat, and urine are all substances that deplete the human body, though the degree of depletion varies. If one can refrain from producing nasal mucus and spitting saliva throughout the day, swallowing any saliva produced after rinsing the mouth, it is beneficial. Frequently swallowing a jujube pit along with saliva is said to preserve vital energy and generate fluids. This is a key principle (meaning to ingest the fluids, not the pit itself). Clenching the teeth thirty-six times every morning is good, and reaching three hundred times is even better, making teeth firm and pain-free. Next, stir the tongue in the mouth to generate saliva, fill the mouth, and swallow, repeating three times. Rub the Shaoyang meridian points on the fingers until hot and apply to the eyes, repeating twenty-seven times, to brighten vision. Upon waking in the morning, grasp both ears firmly with both hands and rub up and down until hot, repeating fourteen times, to prevent deafness. Next, clench teeth, rinse with "Yuquan" (jade spring/saliva), and swallow three times. Contract the nose, hold the breath, pull the left ear from above the head with the right hand for fourteen times, then pull the right ear from above the head with the left hand for fourteen times, to prolong life and prevent deafness. Next, pull the hair at both temples upward once, then gather all hair and lift both hands as high as possible once, to promote blood and qi circulation and prevent graying. Another method: rub hands until hot and massage the face from top to bottom to dispel evil qi and impart a luster to the complexion. Another method: rub hands until hot and dry-rub the body from top to bottom, known as "Dry Bathing," to resist wind-cold, seasonal pathogens, heat, headache, and eliminate various diseases. Before sleep, frequently dry-rub the body with both hands, known as Dry Bathing, to ward off wind-pathogens. Sit in a squatting position, support the head with the left hand, and push the right hand upward toward the head as far as possible, vibrating the body and hand three times; do the same with the right hand supporting the head to relieve sleep-induced stuffiness. At dawn, before sunrise, sit facing south in a squatting position, raise both hands, and vibrate three times to enhance facial luster. After rising in the morning, before combing or washing, sit in a squatting position, grasp the right hand with the left hand over the left knee, push and pull forward and backward to the limit, three times on the left; then grasp the left hand with the right hand over the right knee, push and pull, three times on the right. Next, cross hands forward and push to the limit, three times. Next, cross hands in front of the chest and push elbows forward to the limit, three times. Next, extend the left arm and curl the right arm as if drawing a bow weighing fifteen dou, exerting full strength; repeat the same with the right arm drawing the bow. Next, place the right hand on the ground and push the left hand upward toward the sky to the limit; repeat with the right hand. Next, make fists and punch forward, twenty-one times each. Next, make a fist with the left hand and push backward toward the back as far as possible, gripping fingers three times; repeat with the right hand to treat labor-qi in the back, shoulders, arms, and elbows. Practicing this frequently is better. After completing these rotations in the morning, use a long staff under the armpit, let the left foot hang off the bed, squat slowly to the limit, and pull the left foot five to seven times; repeat with the right foot. This treats Hongxiangjiao (foot disease/gout) pain and stuffiness, cold qi in the waist and kidneys, cold bi-syndrome, cold knees, and cold feet. Pulling three times daily in the morning and evening is better. Do not practice when overly full or when holding urine. If no staff is available, simply pull the leg without touching the ground, holding onto an object for support. Comb the hair one thousand times in the morning and evening to greatly remove head wind and prevent graying. After combing, rub the crown of the head with salt flowers and raw sesame oil for best results; applying Shenming Gao (Divine Spirit Ointment) is even better. When preparing to wash in the morning, clench teeth one hundred sixty times, swallow any generated saliva. Rinse the mouth with water, then brush teeth with salt powder. Swish a small amount (half a xiaohe) of slightly sour clear juice in the mouth, rinse eyes with salt water, then close eyes and wash face with cold water, ensuring no cold water enters the eyes. This method makes teeth firm and clean, eyes bright and tear-free, and prevents dental caries forever. When washing the face in the morning, after rinsing the mouth, swallow one or two mouthfuls of cold water to clarify the mind and remove heat from the chest and diaphragm.

Hua Tuo, a native of Qiao, was skilled in health preservation. His disciples Wu Jin from Guangling and Fan He from Fancheng received his techniques. Hua Tuo told Wu Jin: The human body requires movement, but should not be pushed to exhaustion. Constant movement of the body allows grain qi to digest, blood vessels to flow smoothly, and diseases to remain absent. It is like a door hinge that does not rot. Ancient immortals and Daoist priests like Jun Qian in the Han Dynasty practiced Dao Yin techniques, performing movements like Bear Hanging and Owl Looking, stretching the waist and body, and moving joints to achieve longevity. I have a technique called the Five Animal Frolics (Wu Qin Xi). They are: 1. Tiger, 2. Deer, 3. Bear, 4. Ape, 5. Bird. These also eliminate diseases and benefit the limbs. If one feels discomfort in the body during daily guidance, stand up and perform one animal's frolic until a slight sweat appears, then stop. Apply powder to the body, and the body will feel light and appetite will return. Wu Jin practiced this and lived to over ninety years old, with sharp hearing and vision, firm teeth, and eating habits like those of a young adult.

Tiger Frolic: Place four limbs on the ground, step forward three times, step back three times, stretch the waist long, turn the feet sideways, look up at the sky, then return to walking distance, advancing and retreating seven times each.
Deer Frolic: Place four limbs on the ground, stretch the neck to look back, three times to the left and two to the right, extend left and right feet, extending and retracting three and two times respectively.
Bear Frolic: Lie flat on the back, hug knees with both hands, lift head, slap the ground with the left hand seven times, and the right hand seven times; squat on the ground, supporting the ground with hands left and right.
Ape Frolic: Climb objects to hang oneself, extend and contract the body, up and down once; hook feet on objects to hang upside down, seven times left and right, hook hands five times, press head seven times each.
Bird Frolic: Stand with hands upright, lift one foot, extend both arms, raise eyebrows, exert force fourteen times each; sit, extend legs, grasp toes with hands, lift up, extend and retract arms seven times each.

The method of the Five Animal Frolics relies on one's strength, using sweating as the limit. With sweat, apply powder to the body to digest grain qi, boost energy, and eliminate hundred diseases. Those who retain and practice this will surely prolong their lives. There is another method: sit quietly and self-massage before eating. Cross hands, extend arms and thighs, guide the meridians; this is superior to herbal decoctions. Sit upright, look up to heaven and exhale; the stagnant qi from food and drink dissipates immediately. Practicing in summer keeps one cool and free from heat.